At the farmers� market, you�ll see the fresh fruits and vegetables spread out on tables to reflect the bounty of the season: blueberries, apricots, peaches, red cherries, summer squash, green beans, carrots, yellow and purple corn. The bright colors call out to you.

It�s natural for humans to avoid the seeds in an apple or grape. But it�s a good idea not to discard the peels or skins because they contain most of the beneficial phytochemicals, such as flavonoids and carotenoids. The peels are high in fiber as well as flavor.

A recent Italian study published in �Cancer Epidemiology Biomarkers & Prevention� found subjects with the highest intake of flavonoids had a 20 percent lower risk of kidney cancer than those with the lowest intake.

Flavonoids come in six major classes: isoflavones, anthocyanidins, flavan-3-ols, flavanones, flavones and flavonols. The two classes offering the greatest protection in the kidney cancer study were:

� flavones (found in abundance in celery, thyme, parsley and hot peppers) and

� flavonols (found in yellow onions, scallions, kale, broccoli, apples, berries, teas, red grapes and red wine).

Anthocyanidids, which provide the purple/blue pigmentation in blueberries, blackberries, raspberries, black currants, red radishes, cranberries and red and purple grapes, have been linked to protective effects on blood vessels, joints and soft tissue.

In one study, subjects eating grape seed extract showed a decrease in blood pressure over a four-week period.

Quercetin, a flavonoid of the flavonol class, is thought to be a reason for the anti-inflammatory benefits of red apples, cherries, raspberries and red grapes.

These and other flavonoids have become widely known for their antioxidant properties. However, 2007 research published in �Free Radical Biology and Medicine� found antioxidation is a by-product of the consumption of flavonoids and probably not the reason for their beneficial effects.

The human body works hard to get rid of flavonoids as quickly as possible. By so doing, it may also rid the body of carcinogens, mutagens and other substances capable of causing cancer and disease.

Scientists still have much to learn about flavonoids. There�s no certainty these substances will have the same benefits when they are packaged in a capsule or tablet and taken as a supplement. At high doses, they could even be risky.

Another group of widely studied organic pigments is the carotenoids � the best known of which are lycopene, beta-carotene, alpha-carotene, lutein and zeaxanthin.

Both alpha- and beta-carotene are converted in the body into vitamin A, which helps maintain and protect the eyes, the skin and the lining of internal organs.

Beta-carotene is found in carrots, squash, apricots, cantaloupe and other orange and yellow fruits and vegetables. Lycopene provides the bright red in tomatoes. Lutein and zeaxanthin are abundant in green, leafy vegetables such as spinach and kale.

Lutein and zeaxanthin have been linked to eye health. The 2004 LAST study found symptoms of age-related macular degeneration could be reduced through use of supplements containing either pure lutein or a combination of lutein, vitamin A, vitamin C, beta-carotene and other substances.

A 2006 French study found subjects with the highest blood levels of beta-carotene had 20 percent better lung function over a eight-year period than those with the lowest levels. They also had a lower risk of lung cancer.

Another recent 10-year study, on the other hand, found smokers taking high doses of beta-carotene supplements were twice as likely as those taking low doses to get tobacco-related cancers.

Observational studies have linked lycopene to a reduced risk of prostate cancer. However, a recent large study, published in �Cancer Epidemiology: Biomarkers and Prevention� [May, 2007] found no significant correlation between a man�s blood concentration of lycopene and his likelihood of having prostate cancer. The same study, however, found an increased incidence of aggressive prostate cancer in men with the highest blood levels of beta-carotene.

Regarding the health benefits of antioxidants, a familiar pattern is emerging. Numerous observational studies have revealed those individuals eating a diet rich in fruits and vegetables have a reduced risk of cardiovascular disease. Yet randomized, controlled studies have failed to find evidence antioxidant supplements offer any cardiovascular benefits either to healthy persons or those with heart disease.

Ingesting large amounts of any substance, particularly through supplements, carries risk, and there�s no need to do it. Adequate quantities of flavonoids, beta-carotene and other antioxidants can be readily obtained by eating a wide variety of fruits and vegetables, particularly those with bright, intense colors and flavors. Healthy people have been doing that for years � and enjoying it immensely.



Rupp is information and assistance case manager with the Northern Oklahoma Development Authority Area Agency on Aging.